Anapana Meditation: How To See Reality As It Actually Is

Anapana meditation is a simple tool for sharpening the mind and helping you see reality as it actually is.

What do I mean by that? Well, often in our world we can become clouded by our mental programming, our emotional biases and not see the whole picture of an event. Because of this state of distraction and half truths we can end of making poor judgement calls about people or situations that end up leading to drama, pain, broken hearts, fear, depression, or illness.

Because of this state of distraction and half truths we can end of making poor judgement calls about people or situations that end up leading to drama, pain, broken hearts, fear, depression, or illness.

The best way to avoid many messes in life is to master our minds so that we can maintain a balanced state of awareness and make better decisions. In addition to practicing mindfulness meditation, I recommend Anapana breathing meditation to help calm, focus and sharpen the mind.

Once you understand and use this tool you will start to directly experience how it works in your life and how you can observe a moment exactly as it really is before choosing to act.

After you learn this technique the next level of meditation and liberation is vipassana meditation which will completely change your life. In the meantime let’s begin with Anapana so that we can begin the equanimous rebalancing process that this world so desperately needs.

Anapana Meditation

Sit or Kneel in a comfortable position

Begin to focus on your breath as it passes in and out of the nostrils

Observe your breath as it is in its natural state:

If your breath is shallow, then it is shallow

If your breath is deep, then it is deep

If your breath is primarily entering and exiting from the right nostril , or the left nostril then that is what it is.

Observe your natural breath exactly as it is without changing any part of it.

Do not let a single breath pass through your nose without observing the flow of it.

Do this for 20, 30 or 60 minutes each day.

Whenever you notice your mind wander bring the focus back to the breath again. (Do not get angry of frustrated at this, just smile and think to yourself “These are the patterns of my mind” and return your focus to the breath.)

Through continuous practice, you will find that you can stay focused only on the sensations of the air moving in and out of our nose, exactly as it is for longer and longer periods of time. Whenever your mind wanders just gently bring it back and start again.

In your life, you will begin to notice a clarity about events that happen around you. You will begin to see them as they are: things that happen and then pass away, like each breath. You don’t need to micromanage or control these events, just see the truth of what is really happening.

Then once you do choose to act, the best choice for you and those involved will be so much clearer. Your actions will then be centered around doing the greatest good for yourself, your family, friends, and community.

I recommend doing this practice at least once per day and pair it will a continuous mindfulness practice to quickly balance your mind and increase your awareness of both your body and environment.

Still unsure what to do? Try listening to the expert S.N.Goenka below.